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Smart Chicken and Wild Rice Stew
Quick
Under 50g of Carbs
New
Smart Chicken and Wild Rice Stew

with Spinach and Mirepoix

Difficulty: 2/3
Canadian

Chicken, wild rice, veggies and a white-wine scented broth make for coziness in a bowl. Cook the rice separately to speed up this simple supper!

Allergens

Sulphites
Milk

Utensils

Large Pot
Measuring Spoons
Medium Pot
Measuring Cups
Paper Towel

Tags

Quick
Under 50g of Carbs
New
Under 650 Calories
Climate-conscious
SEO
Ingredients
Chicken Thighs

Chicken Thighs

280 g

Wild Rice Medley

Wild Rice Medley

0.5 cup

Mirepoix

Mirepoix

113 g

Chicken Broth Concentrate

Chicken Broth Concentrate

1 unit(s)

Garlic, cloves

Garlic, cloves

2 unit(s)

Garlic Salt

Garlic Salt

1 tsp

Baby Spinach

Baby Spinach

28 g

White Cooking Wine

White Cooking Wine

4 tbsp

Unsalted Butter

Unsalted Butter

1 tbsp

Oil

Oil

1 tbsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook rice

Before starting, wash and dry all produce. Add wild rice medley, 1 cup (2 cups) water, 1 tbsp (2 tbsp) butter and half the garlic salt in a medium pot. Bring to a boil over high heat.Once boiling, reduce heat to medium-low. Cover and cook until rice is tender and liquid is absorbed, 18-20 min.Remove the pot from heat. Set aside, still covered.

2
Prep

Meanwhile, roughly chop spinach, if desired. Peel, then mince or grate garlic.

3
Prep chicken

Pat chicken dry with paper towels. Cut into 1-inch pieces. Season with remaining garlic salt and pepper.

4
Cook chicken and veggies

Heat a large pot over medium-high heat. When hot, add 1 tbsp (2 tbsp) oil, then chicken and mirepoix. Cook, stirring occasionally, until mirepoix starts to soften and chicken begins to brown, 3-4 min. (NOTE: Chicken will finish cooking in step 4.)Add garlic. Cook, stirring often, until fragrant, 30 sec. Add cooking wine. Cook, stirring often and scraping up any browned bits from bottom of pot, until wine is absorbed, 2-3 min.

5
Start stew

Add 1 1/4 cups (2 cups) water and broth concentrate. Bring to a gentle boil. (TIP: If you prefer a more brothy stew, add more water, 1/4 cup at a time.)Once boiling, reduce heat to medium-low. Cook, stirring occasionally, until chicken is cooked through, 4-5 min.** (NOTE: If rice isn't finished cooking, reduce heat of the large pot with chicken to low. Cover and keep warm.)

6
Finish and serve

When rice is done, fluff with a fork. Add rice and spinach to pot with chicken. Cook, stirring until spinach wilts, 1 min. Remove from heat. Season with pepper, to taste. Divide chicken and wild rice stew between bowls.

Nutrition per serving

520

kcal

Calories

20

g

Fat

6

g

Saturated Fat

49

g

Carbohydrate

3

g

Sugar

3

g

Dietary Fiber

33

g

Protein

147

mg

Cholesterol

1110

mg

Sodium

with Spinach and Mirepoix

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
High Protein
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
High Protein
Quick
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
High Protein
Quick
Under 50g of Carbs
Under 650 Calories
8 min 2/3
Organic Protein
High Protein
Quick
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories
8 min 2/3
High Protein
Quick
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
High Protein
Quick
Under 50g of Carbs
Under 650 Calories
8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
Organic Protein
High Protein
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Spinach and Mirepoix

8 min 2/3
Organic Protein
High Protein
Quick
Under 50g of Carbs
Under 650 Calories
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